On Tuesday I got a new 5k PB.....: On Tuesday... - Bridge to 10K

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On Tuesday I got a new 5k PB.....

ju-ju- profile image
ju-ju-Graduate10
β€’23 Replies

On Tuesday I got a new 5k PB.... :)

I am convinced these 30,10,10 intervals are paying off. My son has managed to programme it all in to Viktor ( my Garmin) so it tells me exactly what to do :)

Mr Moon was out to play this morning too. I even managed a bit of mid run dancing...

Happy Panthering

Juicyju

πŸ’ƒ

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ju-ju- profile image
ju-ju-
Graduate10
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23 Replies
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Sandraj39 profile image
Sandraj39Graduate10

Fantastic 5k time JJ! It's great when you reap the benefit of all that hard work isn't it?☺

ju-ju- profile image
ju-ju-Graduate10β€’ in reply toSandraj39

Thankyou, and yes it is a great feeling!!

healthyjoel profile image
healthyjoel

nice one!

ju-ju- profile image
ju-ju-Graduate10β€’ in reply tohealthyjoel

Thankyou !

Realfoodieclub profile image
RealfoodieclubGraduate10

Great Time and well done. I have found that it makes a really big difference, it really surprised me. Happy panthering.

ju-ju- profile image
ju-ju-Graduate10β€’ in reply toRealfoodieclub

Thankyou, and glad you have found the same too 😎

AndyD profile image
AndyDGraduate10

Really good time there.. I also got a 5k PB this week whilst doing some intervals (so walked quiet often) I'd still be a good few minutes behind you though :-)

ju-ju- profile image
ju-ju-Graduate10β€’ in reply toAndyD

Fabulous, well done you!!

John_W profile image
John_WGraduate10

Great time Juicy!

As I keep saying to various beginners, intervals are by far the most efficient way of increasing your speed for a given distance. I haven't tried it yet, but I'm intrigued by the 30-20-10. My intervals are confined to your favourite, the dreadmill :-) 30-20-10 is tricky to do on one of those.

John

PS Hope Mr Juicy is doing OK.

ju-ju- profile image
ju-ju-Graduate10β€’ in reply toJohn_W

A www Thankyou. My Juicy is back at work now after a few days at home. I was a bit concerned that he could make a big mistake ( he's an architect) and a disaster would happen. But the worst he said that could happen was that it would leak!!!!! Urgggg never going on that beast, but glad you like the 30,20,10.

simonwilliamstutor profile image
simonwilliamstutorGraduate10

Lime Green Laura is very envious of Viktor. She got a spot of mud on her today... she was not happy!

Congratulations on the PB... must be the day for it!

ju-ju- profile image
ju-ju-Graduate10β€’ in reply tosimonwilliamstutor

Thankyou... And you too, what a fab time. Just had a thought- as you are getting quicker and quicker, don't forget the 10% rule- worth adhering to so you don't get injured ( I've seen a lot of people here get v fast v quickly and then get injured setting them back for ages....)

poppypug profile image
poppypugGraduate10

Cor ! Well done Ju, that is a fantastic achievement !

Put those paws up, Panther ! :-) xxx

ju-ju- profile image
ju-ju-Graduate10β€’ in reply topoppypug

Thanks babe xxx

Tattoojunkie30 profile image
Tattoojunkie30

That is a fantastic time JJ!!!! Well done! And what a gorgeous pic!

ju-ju- profile image
ju-ju-Graduate10β€’ in reply toTattoojunkie30

Thankyou xxx

Bazza1234 profile image
Bazza1234Graduate10

Juicy

If you are after 5K PB's try doing some 1 mile or 1 klm repeats. The thing is with 5K is that we need to actually improve our STAMINA over the 5000 metres - not short term speed ( you might need that to pip somebody at the post!! :) Run the 1mile or 1klm repeats( with a couple of minutes walk in between) at a pace faster than your current average PB pace - maybe 10-20 seconds faster. Basically you are running 3miles/5k at a faster pace than your average PB - but splitting the workload up. After a while doing those , you can join say 2 of the repeats ( when running miles) together - and finally attempt all 3 mile repeats all joined together at the faster pace that you have been practicing.

ju-ju- profile image
ju-ju-Graduate10β€’ in reply toBazza1234

That's so interesting and exactly what my son says I need to do. He's even programmed it into my garmin!!! I will try that next week. It really does make a lot of sense.... Thankyou

misswobble profile image
misswobbleGraduate10

Well done Ju! They really do work! Hard work while you're going through it but you soon recover. I have been doing the fast intervals (not many, admitted) but I try and keep moving between them. Knackering though

I wish I had a son like that and a talking watch! I wouldn't have a clue how to program my watch.

ju-ju- profile image
ju-ju-Graduate10β€’ in reply to

The watch doesn't talk it just buzzes!! It's a garmin 225 and you set the workouts on your computer. I am very blessed to have my son, we started running together, but now he's 14 he won't be seen out with me!!!

jojo57 profile image
jojo57Graduate10

Well done JJ- I love your posts - always something to learn.

I am exactly 10 minutes slower on my 5k and looking to improve. I think its time to work on my speed while slowly increasing distance on another run. What please is this 30:10:10 intervals business?

ju-ju- profile image
ju-ju-Graduate10β€’ in reply tojojo57

Thankyou... And if you do these your time will definately improve...

runnersworld.com/peak-perfo...

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